Weekly Olympic Weightlifting

Weightlifting W/C 30th March 2020

March 29, 2020

Session 1

Power snatch +

Snatch + OHS

 

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85% x3

 

Snatch Pulls

 

3 @ 110% x 5

 

 

 

 

 

 

Abs

 

If time allows

 

 

 

 

 

 

Session 2


Weightlifting W/C 23rd March 2020

March 22, 2020

Session 1


Power Snatch

 

3 @ 65% x2

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 88% x3

 

 

Clean pull + Clean + clean

 

Work up to a heavy single

 

 

 

 

 

 

Box jumps

 

8 x 4

 

 

 

 

 

 

 

Clean + Front Squat x2 + Jerk

 

Work up to a heavy for the day.

 

Then drop 20%

X 3 sets.

Snatch pulls + 5 shrugs

 

3 @ 95% x3

3 @ 105% x3

 

 

 

Back extensions

 

12 x 4

 

 

 

 

Session 2


Clean & Jerk

 

Max out

RDL’s

 

6 x 5

AHAFA

Abs

 

(If time allows)

Session 2

Hang Snatch

 

3 @ 65% x2

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85% x2

 

 

Snatch Grip Push Press (BHN


Weightlifting W/C 2nd March 2020

March 1, 2020

Session 1

Clean Pull to knee + Clean Pull + Clean + Jerk

 

2 @ 65% x2

2 @ 70% x2

2 @ 75%

1 @ 80%

1 @ 85% x3

 

Back Extensions

 

12 x 3

Partner up and use boxes if no GHD

 

 

 

 

Plyo

 

Seated box jumps

 

 

 

 

 

 


Weightlifting W/C 24th February 2020

February 23, 2020

Session 1

Tall Clean

 

2 x 3

 

AHAFA before it turning into a HH Clean

 

 

 

Jerk from Rack

 

3 @ 60%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%  x3

 

Weighted Step ups

 

12 x 4

AHAFA

 

KB single Goblet hold

 

 

Sess


Weightlifting W/C 17th February 2020

February 16, 2020

Session 1

Front Squats

 

Tempo (5:2:0)

 

Work up to a heavy set of 3 for the day

X 3 sets

 

 

Good Mornings

 

10 @ AHAFA  x4

 

 

 

 

 

 

Sotts Press

 

(Snatch grip BTN)

 

5 x 4 sets

 

Keep track of weight and aim to improve each time programmed


Weightlifting W/C 10th February 2020

February 9, 2020

Session 1

Jerk from Rack

 

3 @ 60%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 100%

 

 Snatch grip push press (BHN)

 

Heavy sets of 4 X3 sets at that weight

                                 -  Make a note of KG 


                                  


 

 

 

 

 

Abs


Weightlifting W/C 3rd February 2020

February 2, 2020

Session 1

Clean + FS + Jerk

 

3 @ 60%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95% x3

 

Snatch pulls

 

3 @ 100 % x3

3 @ 110% x2

 

 

 

 

 

 

Plyometric

 

Pause Squats at Power position. 

 

 

 

 

 

 

 


Weightlifting W/C 27th Jan 2020

January 26, 2020

Session 1

3 position Clean

 

Work up to a heavy set x 3

 

 

Bulgarian split squats

 

12 x 4

 

With KB hold in goblet position

Strict press

 

Heavy single

 

 

 

Session 2

Snatch


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